Back and Biceps

1000 meters or 400 hundred stairs
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25 pullups
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10 to 6s
- reverse grip low row
- straight dead
- wall bar curl
- incline curl each arm
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150 crunches
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10 to 6s
- wide lat pull
- easy curl
- swing
- rope curl

Legs and Shoulders

100 meters or 400 stairs
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25 pullups
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Squat / reverse crunch x 2 / Rockstars - 12 - 6s
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100 box jumps
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Smith Lunge / hanging knee side to side x 2 / clean and press

Chest Triceps

1000 meter row or 400 steps
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25 pullups
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dip / pushup combo - fast - 2 people - 12 - 6's
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flat dbell / russian twist / cable cross drops
1.10 / 30 / 12, 10, 8
2.8 / 25 /  12, 10, 8
3.6 / 20 /  12, 10, 8
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incline smith or dbell / bar side to side / kick backs
1.10 / 20 / 12 each
2.8 / 20 /  10 each
3.6 / 20 /   8 each
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dip / pushup combo - fast - 2 people - 12 - 6's

Chest and Shoulder

1000 meter row or 400 stairs
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25 pullups
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15 to 10  flat press / dip / incline fly / standing overhead cable / gsps
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10 to 5 clap pushup / push negatives / double kickback / plank holds

Back and Biceps

warmup
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25 pullups
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100 chuck norris (varying grips)
80 total dumbbell incline curls
50 plate crunch ups
25 heavy deads
50 wall curls
100 back extensions

Outside :
100 reverse low row
50 straight deads
35 curls

Legs and Shoulders

warmup - 1000 meter row
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25 pullups
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dumbell heavy lunges / cable upright row / hanging leg swing
1. 20 / 20 / 12
2. 18 / 18 / 12
3. 16 / 16 / 12
4. 16 / 14 / 12
5. 16 / 12 / 12
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dumbell squat to press / crunches
1. 20 / 35
2. 18 / 35
3. 16 / 35
4. 14 / 35
5. 12 / 35
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squat / bar press
1. 8 / 10
2. 7 / 8
3. 6 / 6

Chest and Triceps

warmup
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25 pullups
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30 incline dbell presses
50 cable skull crushers
30 hanging
50 pec dec
50 reverse crunch
50 incline tri cable
20 flat press
50 crunches